| For a soccer player to gain speed or get faster on the | | | | to do a wall drill. A wall drill is where the soccer player |
| soccer field, learning these seven skills will help them | | | | stands approximately 2-3 feet away from the wall |
| develop blinding speed. Running faster is a skill that | | | | and places their hands on the wall (shoulder height). |
| once learned will pay dividends for years to come. I | | | | Have the soccer player run in this position for up to 5 |
| have taught the following 7 skills for over the last 10 | | | | seconds will simulate how the body should be leaning |
| years to help soccer players get faster on the field. | | | | forward while they are accelerating. |
| Practice these 7 skills every day and in one week you | | | | Proper Knee Lift is the next skill to learn. Driving the |
| will be faster than you were a week ago. I hope you | | | | knee up to near belly button height assures that the |
| enjoy them and can use them to help yourself or your | | | | soccer player is getting the best possible stride length |
| team get faster. | | | | possible. Proper stride length is one of the keys to |
| If we look at how a soccer player runs, there are 7 | | | | increasing speed. Even adding 2-4 inches to a stride |
| skills they need to learn in order to get faster. | | | | length can allow a player to cover an extra 2-3 feet |
| Developing proper running mechanics can increase a | | | | over 10 strides. These 2-3 feet could be the difference |
| player's speed almost immediately. | | | | in scoring or defending goals. |
| As an example, if you look carefully at how a soccer | | | | If the Knee is up, then the Toes should be too! Having |
| player runs, you will see that changing, perfecting, | | | | the toes up when you accelerate allows the foot to |
| modifying their mechanics can have a drastic change | | | | land on the front part of the foot. This is critical for a |
| in their performance. So let's look at it more closely. | | | | player to be explosive and to get faster. |
| Proper running mechanics starts with proper arm drive. | | | | Ground contact. As we just learned having the toe up |
| Thirty percent (30%) of a players power comes from | | | | (dorsi flexing the foot) allows for the soccer player to |
| their arm drive. Proper arm drive starts with creating | | | | have their foot strike the ground on the front part of |
| quick, powerful movements with your arms. Keeping | | | | their foot. When a soccer player accelerates, if they |
| the arms locked at 90 degrees and have them drive | | | | land on their heel first (or flat footed for that matter), all |
| straight back (simulate reaching back for your back | | | | of their energy went right into the ground through their |
| (hip) pocket and thrusting if forward to shoulder socket | | | | heel plus it takes more time to have the foot roll |
| height will create the proper arm drive. One important | | | | forward and then push off the front part of the foot. |
| key to getting faster is this, the faster you move your | | | | Landing on the front part of the foot initially saves a lot |
| arms, the faster your feet will go. Increasing stride | | | | of time plus is way more explosive. |
| frequency will increase a soccer players speed. | | | | Linear Symmetry. When a soccer player runs, they |
| In addition to proper arm drive a player needs to be | | | | should be running so that the toes, ankles, knees and |
| relaxed when they run too. Relaxing the face, shoulder | | | | hips are all in a straight line or linear motion. Gaining |
| and hands allows for a soccer player to become | | | | proper linear symmetry will enhance any players |
| faster as well as they are not fighting themselves | | | | speed. In other words there will not be any wasted |
| when they run. The more relaxed the upper body is, | | | | movements from the player, allowing them to run at |
| the faster a soccer player will run. | | | | their greatest potential. |
| Along with proper arm drive comes forward lean. In | | | | If a player works on these 7 skills every day, in one |
| order to accelerate to the ball, a soccer player must | | | | week they will be a faster, more explosive soccer |
| create a forward lean where their hips are slightly in | | | | player! |
| front of their feet. A good way to work on this skill is | | | | Have a great day! |